T Nation

5/3/1 and GST


#1

Hi

I'm 185/69, around 10% BF, been training for nearly 3 years. I haven't progressed a lot, because every 3-4 months I've always done pauses for 2-3-4 weeks, and basically I start over every time.

Personal bests:
Clean and power jerk 1x80@71
Power snatch 3x50@71
Back squat 2x110@67, 6x90*@69, 17x80@71
Front squat 1x103@67, 4x90@67
Deadlift 1x140@70, 10x120@71
Rack pull above the knee 1x170@70
Snatch grip deadlift 1x110@71**
Hip thrust 1x127,5@71
Press 6x50@69
Push press 4x80@70
Bench shoulder width grip 1x80@70
Pullup neutral grip 1x42kg@66
Pullups supinated 21 reps@66
Dips 1x35kg@65, 5x27@65, 37 reps@69
Pushups 1x60kg***@66, 6x40***@66
Straddle back lever 15 sec. on a bar @71
L-sit on ground 35-40 sec. a long time ago
Wall HS ~100 sec. also a long time ago

*Paused
**1 thin plate deficit
***Weight on lower back

Everything is beltless, squats are ATG, deadlifts are double overhand strapless, pullups are deadhang-chest to bar, press is from a deadstop, I try to be strict regarding my technique.
Regarding bodyweight stuff - working on the basics - rings support, straddle back lever, back bridges, L-sit and wall HS.

I haven't done much training for the past 2-3 weeks, and I'm starting 5/3/1 tomorrow, so today I maxed out.

Soft tissue work, squat mobility, some stretching
Snatch grip deadlift with a fat bar from a deficit 1x85, 1x87,5, 1x90 X22-
Bench press 1x65, 1x67,5, 1x70 21X-
Push press 1x75, 1x80, 1x82,5
Back squat 1x95, 1x97,5, 1x100 31X-
Stretching - side split


#2

Session 1

Soft tissue work
Wrists and fingers conditioning
Ido’s scapula mobilizations
A1 Rotations into wall 2x5
A2 Bridge pushups 2x6
A3 Jefferson curl 2x10x1,25
Wall handstand 2x20
German hang 3x30
B1 Rings support 3x20
B2 L on ground 3x7
C1 Cuban rotation 2x12x10
C2 Face pull 2x12x10

Session 2

Soft tissue work
Ido’s squat clinics
Snatch grip deadlift from a deficit with a fat bar 5x52,5, 5x60, 10x67,5 X22-
A1 Reverse hypers 2x6x2,5
A2 Hypers 2x10x10
Side split


#3

Soft tissue work
Wrists and fingers conditioning
Push press 5x55, 5x62,5, 6x70
A1 Wheel rollouts from knees 2x10
A2 Renegade row 2x5x22,5


#4

28.09
Back squat 5x57,5, 5x67,5, 8x77,5 31X-

31.09
I
Soft tissue work, squat mobility
Snatch grip deadlift from a deficit with a fat bar 3x55, 3x65, 6x72,5 X12-
A1 Good morning 2x6x45
A2 Hip thrust 2x6x80
B1 Ab wheel rollouts from knees 2x10
B2 Renegade row 2x6x20

II
Wrists and fingers conditioning
A1 Rotation into wall 2x7
A2 Back bridge pushups 2x10
A3 Jefferson curl 2x10x5
B1 Wall handstand 2x30
B2 German hang 3x30
C1 L on ground 2x10
C2 Rings support 2x30
Pronated hang 60 sec.
10kg plate pinch 5-10 sec.
D1 Cuban press 2x13x10
D2 Facepull 2x13x10


#5

01.09
Push press 3x55, 3x65, 4x75
Assistance work for midsection and posterior chain

02.09
Neutral grip pullup 5x13,75, 5x15, 6x17,5 X132

04.09
I
Soft tissue work, squat mobility, some stretching
Back squat 3x62,5, 3x72,5, 8x80 31x-
A1 Glute ham raise 2x5
A2 Romanian deadlift 2x6x80
Stir the pot 2 sets

II
Pushups 5x20, 5x25, 5x27,5
Ido’s scapula mobilizations
A1 Rotation into wall 2x6
A2 Back bridge pushups 2x10
A3 Jefferson curl 2x10x5
B1 Wall handstand 2x20
B2 German hang 3x30
C1 L on ground 3x10
C2 Support 3x30
D1 Cuban rotation 2x13x10
D2 Facepull 2x13x10

07.09
I
Soft tissue work, squat mobility
Snatch grip deadlift from a deficit with a fat bar 5x60, 3x67,5, 5x77,5
A1 Good morning 2x7x45
A2 Hip thrust 2x5x82,5
B1 Ab wheel rollouts from knees 2x11 - Midsection strength is no longer a problem, but shoulders are
B2 Renegade row 2x4x22,5

II
Ido’s scapula mobilizations
A1 Rotation into wall 2x7
A2 Back bridge pushups 2x10
A3 Jefferson curl 2x10x5
B1 Wall handstand 2x30
B2 Advanced tuck back lever 2x20
C1 L on ground 2x10
C2 Support 2x30
D1 Cuban rotation 2x14x10
D2 Facepull 2x14x10


#6

08.09
I
Lil bit of soft tissue work
Push press 5x62,5, 3x67,5, 4x77,5
A1 BW leg curl 2x5
A2 Romanian deadlift 2x7x80

II
A1 Dumbbell deadlift 2x5x40
A2 Farmer walk with 40s - Immediately after the deadlifts
B1 Hollow 2x30
B2 Arch 2x30
B3 Planche lean 2x20
B4 Body lever 2x3 - 7-8 sec. negatives


#7

I
Neutral grip pullup 3x25 - Misread the weights - should have done with less, so I did only one set instead.
A1 Cuban rotation 2x15x10
A2 Facepull 2x15x10
B1 Hang 2x60
B2 Plate pinch 2x15-20x10

II
Some soft tissue work, wrist and finger conditioning
B1 Handstand to wall 2x30
B2 Advanced tuck back lever 2x21
C1 L sit on ground 2x11
C2 Support 2x32


#8

I
Soft tissue work
Pushups 3x25, 3x27,5, 3x30
Squat jerk with plates under heels 2x3x35

II
Crawling
A1 Skin the cat x 3, 3
A2 Pronated pullups x 6, 4
A3 Neutral grip pullups x 3, 2
A4 Supinated pullups x 3, 2
A5 Reverse fat bar curls 6, 3x20
B1 Hollow 2?31
B2 Arch 2?31
B3 Body lever 2?3
B4 Planche lean 2?21
Jump rope


#9

Soft tissue work, squat mobility
Back squat 5x67,5, 3x77,5, 6x85
A1 BW leg curl 2x5
A2 Romanian deadlift 2x8x80
Reverse plank 2x60x10
Snatch grip behind the neck press in a squat 3x5x20
Side split


#10

Soft tissue work, wrists and fingers conditioning, Ido’s scapula mobilizations
A1 Rotation into wall 2x6
A2 Back bridge pushups 2x10
A3 Jefferson curl 2x10x5
B1 Wall handstand 2x30
B2 Advanced tuck BL 21, 10 - Felt something in my elbows, so I stopped.
C1 L on ground 2x11
C2 Support 2x31
D1 Cuban rotation 3x15x10
D2 Facepull 3x15x10
E1 Hang 2x60
E2 Plate pinch 20, 30x10


#11

Soft tissue work
A1 Press with dumbbells 2x10x10 X12-
A2 Bench with dumbbells 10x17,5, 10x15 21X-
A3 Dumbbell row 2x5x22,5 X12-
A4 Pronated pullups 2x5 X131


#12

I
Soft tissue work, squat mobility
Snatch grip deadlift 5x30, 5x40, 5x50 - Deload week for the deadlift, push press and squat. Increased the deficit, we’ll see
if I have any problems.
A1 Reverse extensions 2x8x5
A2 Hamstring curl 2x5x35
Pullover 2x6x12,5
Snatch press in a squat 3x6x20 - I’ll be doing it with plates under the heels from now on.
B1 Shoulder rotation with a bar 3x15x10
B2 Facepull 3x8-10x10 - Tried different variations.
Cossack squat 2-3 sets

II
Wrists and fingers conditioning
A1 Rotation into arch using a wall 2x
A2 Back bridge pushups 2x10
A3 Jefferson curl 2x10x5
B1 Handstand to wall 3x30
B2 Advanced tuck BL 3x20
C1 L on ground 3x11
C2 Support 3x30


#13

Some soft tissue work, squat mobility
Push press 5x35, 5x45, 5x55
A1 Deadlift 3x3x80 - Trying to pull as fast as possible
A2 KB swing 3x10x32
A3 Broad jump 3x3 - I don’t know how to land properly and basically I have no idea how to jump.


#14

I
Muscle snatch 5x5x20
Neutral grip pullup 5x15, 3x20, 3x22,5 X131
A1 Good morning 2x8x45
A2 Hip thrust 2x6x82,5
B1 Ab wheel rollouts from knees 2x12
B2 Renegade row 2x5x22,5
Behind the neck snatch grip press in a squat 3x5x20
C1 Hang 2x60
C2 Plates pinch 2x15-20x10

II
Wrists and fingers conditioning, Ido’s scapula mobilizations - started doing the dislocations with a 10kg barbell.
A1 Rotation into arch with wall 2x10
A2 Back bridge pushups 2x10
A3 Jefferson curl 2x10x7,5
B1 Handstand to wall 3x30
B2 Adv. tuck BL 2x20
C1 L on ground 3x11
C2 Support 3x31


#15

Soft tissue work, squat mobility
Back squat 5x35, 5x45, 5x55
Power clean and power jerk 3x3x70


#16

Soft tissue work, squat mobility
Muscle snatch 5x5x20
Deficit snatch grip deadlift with a fat bar 5x55, 5x62,5 10x70 -
Clean pull 3x3x80
A1 Reverse extensions 2x9x5
A2 Hamstring curls 2x6x35
Pullover 2x7x12,5

I’m really close to a full BL, a few days ago I almost held it. My bench has also gone up with 5kg for a month, without benching.


#17

22.09
Soft tissue work, squat mobility, wrists and fingers conditioning
Push press 5x55, 5x65, 6x72,5
A1 KB Single leg RDL 2x6x16
B2 Front rack KB reverse lunges 2x6x16
B3 Cossack squat 2x6
B4 Twisting squat 2x6
Snatch press 3x5x12,5

23.09
I
Soft tissue work
Muscle snatch 3x5x40
Neutral grip pullup X231 5x7,5, 5x10, 5x12,5
A1 Good morning 2x9x45
A2 Hip thrust 2x8x85
B1 Ab wheel rollouts 2x12
B2 Renegade row 2x5x25
C1 Hang 2x45
C2 Plate pinch 2x25x10
D1 Shoulder rotation with a bar 2x10Ñ?12,5
D2 Facepull 1 2x10x15
D3 Facepull 2 2x10x7,5

II
Wrists and fingers conditioning, Ido’s scapula mobilizations
A1 Rotation into arch with a wall 2x10
A2 Back bridge pushups 2x10
A3 Jefferson curl 2x10x6,25
B1 Handstand to wall 3x32
B2 Adv. tuck BL 2x22, 20
C1 L on ground 3x11
C2 Support 3x31


#18

Soft tissue work, squat mobility
Back squat 5x60, 5x70, 8x80 31X-
A1 Power clean and power jerk 3x60, 2x3x65
A2 BW squat jump x5 - 2-3 hold at the bottom of the squat 2x5
Snatch press 4x5x22,5


#19

A1 Muscle snatch 3x5x40
A2 Snatch pull 3x3x60
Bench press 5x47,5, 5x55, 5x62,5 31X-
B1 BW leg curl 2x5 - I’ll need a progression, because right now it’s pretty damn hard and I can’t do it at all.
B2 Romanian DL 2x6x82,5
C1 Reverse plank 2x70x10
C2 Front rack hold 2x30x100


#20

Some soft tissue work
A1 Front squat 1,5 with elevated heels and close stance 2x6x60 drop to 40
A2 Stiff legged deadlift 2x12x70
A3 Quad extensions 2x10-12 drop
A4 Hip thrust 2x12x70